How Extreme Hot and Cold Could Hold the Key to Your Best Body

You can tell a lot about your health by taking your body temperature. In fact, your body temperature might be one of the best metrics for assessing your metabolism (thyroid) and overall health. For optimal health, your body temperature should be around 98.6 degrees. Your body can and will deviate from this temperature if it feels the need (i.e. a fever is produced as a means to fight an infection). I write this only so you understand how important your body temperature is and as an introduction to tell you about two therapies which use hot and cold to support optimal health and longevity. These therapies are infrared saunas and cryotherapy. I call them therapies because they can have a strong therapeutic affect on the body and mind when used regularly. When it comes to health, the basics definitely go a long way. But life isn't always basic and sometimes there are benefits to using more advanced therapies such as these. The benefits of both are remarkably similar:

THE BENEFITS OF INFRARED SAUNAS AND CRYOTHERAPY

Improved detoxification via the skin and lymphatic system.

Improvements in blood circulation to heart and other critical organs (i.e digestive system).

Accelerated recovery from exercise which can lead to increased lean muscle.

Improvements in your bodies ability to regulate body temperature (remember how important this is).

Improvements in skin quality.

Improvements in blood sugar regulation (insulin sensitivity).

Reduction in pain and inflammation.

Increased longevity.

Improved sleep.

Improved ability to adapt to stress and strengthening of the autonomic nervous system.

CRYOTHERAPY

I have long been an advocate of cold showers, cold ocean plunges and ice baths as a means of supporting optimal health and longevity, but recently I was introduced to cryotherapy. My first thought when I heard the term Cryotherapy was Walt Disney. But Cryotherapy, not to be confused with cryonics, utilizes high tech looking machines that produce extreme cold temperatures (-200 Fahrenheit) via nitrogen gas. You stand in the unit in your underwear, gloves and rubber boots for a period of 3 minutes before stepping out into a plush robe. The obvious benefits are in the area of reducing pain/inflammation and supporting recovery. The cold can certainly help with that. More important in my mind is the ability to reduce stress. It does this on both the physical and mental level. Physically, cryotherapy tricks the body into protecting your critical organs. It does this by moving oxygen rich blood from your extremities to your organs. Most people spend quite a bit of time in a stressed state (fight or flight state). When in this state, blood flow is concentrated in your extremities keeping you mobilized to face whatever stressors come your way. This leaves critical organs and organ systems (like the digestive system) with limited blood flow. The intense cold tricks your body into protecting your organs as they are perceived as more important than your arms and legs. Mentally, the intense cold can stimulate a parasympathetic or mind quieting response. This is extremely beneficial for people who are constantly thinking and analyzing.

Where to Try:

Cryotherapy is still relatively new to the scene and there are not many around. Drive 495 in NYC has recently installed a unit which is available to the public. And if you can't get to a machine, cold showers are free.

How to incorporate in your routine:

Daily following an injury or period of hard training. Weekly for general maintenance.

INFRARED SAUNAS

Saunas and steam rooms are used by many across the globe as a means of relaxation, recovery and detoxification. It also just feels good to "bathe" in the heat. The idea with both are very simple—heat a dark or dimly lit room (with or without steam) and your body temperature will eventually rise enough to trigger a sweat. In the process most people tend to enter a state of relaxation. Room temperatures of greater than 180 degrees are usually required for this process to happen. These temps usually limit standard sauna sessions to 10-15 minutes and you can sometimes feel quite drained when you step out. Enter Infared saunas: They are quite different in that the focus of the heat is not the room, but your body. This is accomplished through infrared panels which are installed in the sauna room. These panels produce waves of energy (infrared waves) which penetrate your body and increase your body temperature. The fact that your body is heated directly usually means that you can achieve a deep sweat at a much lower room temperature (120 - 140 degrees) and that you can stay in the sauna for a longer period of time.

Lauren Berlingeri from HigherDose says : "When constrained for time, infrared saunas might be the most efficient use of 30 minutes as you are addressing and supporting all layers of your health, from the mind to the body."

Where to Try:

Infrared Saunas are popping up in more wellness center sand high end gyms. They can also be considered for installation in your home, office or apartment. They take up very little space and are quite easy to install. Infrared heat is also being used in yoga studios.

How to incorporate in your routine:

Infrared saunas can be used daily if you have access, however, weekly sessions are enough to get a significant benefit. Regular saunas and steam rooms are great as well.

To note:

While these therapies are extremely safe, you should consult with a health care professional before engaging in any of these activities. It is also important to ensure that the facility operating these units is trained properly.

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